Eating peanuts can keep you healthy! Research finds: Peanuts make blood vessels healthier, how much should you eat every day?
The 56-year-old brother Zhang went to the hospital for a physical examination and found that his blood lipids reached 2.1 mmol per liter , which has exceeded the normal range.
The doctor instructed Brother Zhang to take medicine regularly, eat less high-fat foods such as meat and animal offal, eat more vegetables and fruits, and preferably lose weight after returning home, and then review it later.
I was walking on the road and sighing when I met my neighbor, Sister Liu. After Ms. Liu found out, let him go back and eat a little peanut every day, which can lower cholesterol and control blood lipids.
After arriving home, Brother Zhang told his wife the results of the physical examination, and by the way, he said what Sister Liu said. As a result, my wife criticized Brother Zhang: You don't pay attention to control yourself, you usually eat meat all the time, and now you just believe what others say.
Think about the fact that peanuts can extract oil, then peanuts are high in oil, so how can you reduce blood lipids , and the doctor didn't let you eat peanuts, so why do you listen to what others say?
So, Brother Zhang couldn't make up his mind.
1. Are peanuts good or bad for blood vessels?
Peanut is also known as "longevity fruit". As a high-nutrient food, every 100 grams of peanuts contains 567kcal of calories, 24.8g of protein, 49.24g of fat, 8.5g of dietary fiber, 16.2g of carbohydrates, and quite a lot of vitamins.
The fats in peanuts are mainly polyunsaturated fatty acids and monounsaturated fatty acids. As nutrients, these fats have the effect of reducing bad cholesterol and increasing good cholesterol in the body , which can improve blood lipid levels and prevent cardiovascular diseases. Effect.
In 2012, researchers from the American Heart Association published a related study on peanut fat. The study showed that the unsaturated fatty acids and dietary fiber contained in peanuts are nutrients , which are different from those who do not eat peanuts. People who ate 4 to 5 peanuts a day had a 13% lower risk of cardiovascular disease and a 20% lower risk of stroke.
The researchers concluded that peanuts can help maintain the stability of blood lipids after moderate consumption, thereby preventing the occurrence of cardiovascular diseases.
2. Eating peanuts every day increases blood pressure or lowers blood pressure?
The healthy eating habits we advocate are more about preventing the occurrence of diseases, and there is also a link between diet and high blood pressure. Among them, excessive sodium intake will increase blood pressure, but peanuts are not high-sodium foods. We naturally do not raise blood pressure after eating it.
In theory, the effect of reducing blood pressure by eating peanuts every day is still relatively limited . If you want to exert the antihypertensive effect of peanuts, you may need to eat hundreds of thousands of tons to play a role.
In other words, for the disease of high blood pressure, it is not realistic to simply eat peanuts to lower blood pressure . The most scientific method is to see a doctor and take antihypertensive drugs in a standardized manner.
The therapeutic ingredients in food are negligible, basically only enough to satisfy the appetite and cannot achieve the real purpose of curing diseases.
3. Peanuts can be healthy, how to eat them?
It was mentioned in the book "Compendium of Materia Medica": Peanuts have the effect of pleasing the spleen and stomach and nourishing and regulating qi. Can peanuts really nourish the stomach?
In fact, the peanuts mentioned in the book that can please the spleen and stomach are raw peanuts , while the fried peanuts that are often paired with beer have no such effect.
Acid reflux and belching are actually caused by excessive gastric acid secretion, and the fat and protein contained in raw peanuts can neutralize gastric acid, and the fat of raw peanuts can also stimulate the secretion of enterostatin from the small intestinal mucosa, thereby inhibiting gastric acid secretion. Peanuts are rich in phospholipids, and their emulsifying and lubricating effects can also protect the gastric mucosa. Therefore, people who have excessive gastric acid secretion on weekdays can eat peanuts properly to relieve discomfort.
The taste of peanuts is indeed very fragrant, and it is also good for the body, but there are 4 types of people who are not suitable for eating more peanuts.
1. Patients with high uric acid and gout
The number of purines contained in peanuts is relatively high, basically every 100g of peanuts has 96.3mg of purines. If patients with high uric acid and gout eat peanuts excessively, it is likely to generate a large amount of uric acid in the body and induce gout attacks.
2. Patients with hepatobiliary disease
Peanuts need the help of bile to be digested and absorbed, and peanuts also promote the flow of free fatty acids from the liver to the blood in the form of phospholipids, which can affect the metabolism of liver and gallbladder fat.
For patients with liver and gallbladder disease , it will hinder the absorption of peanuts, and may experience indigestion symptoms such as diarrhea and loose stools.
3. Those with strong oil secretion
Peanuts contain a lot of phospholipids. If people with strong oil secretion eat too much peanuts, it is likely to increase the oil secretion of hair follicles and increase the probability of skin problems such as acne and pustules.
4. Chronic kidney disease patients
Peanut is a high-protein food, and the metabolism and reabsorption of human protein are handled by the kidneys. Therefore, for people with kidney disease, eating too much peanuts when the glomerular filtration function is impaired will undoubtedly increase the burden, or It can lead to the production of proteinuria and aggravate kidney disease.
Of course, if ordinary people want to get the benefits of peanuts, the premise must be the correct consumption of peanuts. The recommendation from the "China Dietary Guidelines" points out that the daily intake of peanuts and other nuts for healthy adults should be controlled at 10g, which is about 12 peanuts. Don't be greedy.
4. 3 kinds of peanuts are not recommended to eat
The price of peanuts is not expensive, and they are loved and sought after by the public because of their good taste. However, we should remind everyone that there are three kinds of peanuts that are not recommended to eat, which are not good for health.
1. Black and bitter peanuts
Black and bitter peanuts are mostly moldy peanuts, and moldy peanuts contain carcinogen aflatoxin, which cannot be decomposed even if they are cooked. Eating moldy peanuts will undoubtedly increase the risk of liver cancer.
2. Salt-baked peanuts, sweet peanuts
After the peanuts are baked with salt and sugar-coated, although the taste is better, the calories have also increased a lot, and it will also lead to an increase in the sugar and salt content of peanuts. Eating too much is not good for health.
3. Fried Peanuts
Fried peanuts are a famous appetizer, but after fried peanuts, it is very likely that toxic and harmful substances have been produced, especially peanuts that have been repeatedly fried. Also easy to get angry.
The taste of peanuts is still very good, and chewing a few peanuts will instantly fill your mouth with fragrance. Although peanuts are good for cardiovascular health, it is not advisable to eat more, try to eat raw peanuts, and eat less fried, salted and sweet peanuts.
References:
[1] Are Peanuts Harmful or Beneficial? How to eat healthier? After reading, tell your family". Popular Science China. 2022-04-06
[2] "Peanuts are appropriate "food substitutes", which can reduce weight and blood vessels, and can also reduce the risk of various diseases! However, some people are not suitable for eating~". I am a big doctor. 2022-05-05
[3] "Peanuts are healthy and cheap, but there are 2 big taboos! It's a pity I don't know". Tencent Medical Dictionary. 2019-12-25
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